WEDNESDAY 10.20.21

19
Oct

WEDNESDAY 10.20.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (Weight)

[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-2-2-1-1

10+ Unbroken: 4-3-3-2-2

*Rest as needed between sets.

*Build in weight each set.
– If you have not completed a max set of strict pull-ups, complete that now instead of this piece.

– Score: Enter loading for each set.

WEIGHTED STRICT PULL-UPS

– Remove Weight

– Banded Strict Pull-Ups

2: Metcon (Weight)

A) 4 Sets:

3 Dead Stop Deadlifts @ 75%

B) 4 Sets:

3 Touch-and-Go Deadlifts @ 80%
– Dead Stop: Bar comes to complete dead halt on the floor between reps.

– Touch & Go: Plates kiss the floor between reps.

– Score: Enter weights used across for the dead stop and touch and go deadlifts.

2-3 warm-up sets to 75%.

MC: “On Repeat” (10 Rounds for time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans 135 / 95 lb

30 Double Unders

500 Meter AAB
– CONDITIONING CATEGORY: Threshold

– HANG POWER CLEANS: Unbroken sets. 30s or less.

– DOUBLE UNDERS: About 30s.

– BIKE: 1:15 or less.

– SCORE: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.

HANG POWER CLEANS

– Reduce Reps

– Reduce Load

– Double Dumbbell Hang Power Cleans

30 DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– Line Hops

500 METER BIKE

– 250m Row

– 200m Run

– 200m Ski

– 15 x 10m Shuttles

EC: Metcon (No Measure)

EXTRA CREDIT:

2 Sets: 12 Pausing Banded Hamstring Curls (3s Pause)

2 Sets: 10 Romanian Deadlifts @ 40%

2 Sets: 8 GHD Glute Hamstring Raises

*Rest as needed.

*Complete in order.

– Complete both sets of hamstring curls before moving onto the Romanian deadlifts.

– Score: Mark Completed.

ROMANIAN DEADLIFTS

– Reduce Percentage

– Sub Dumbbells

GLUTE HAMSTRING RAISES

– Floor GHR (Anchor Feet)

– Use PVC